
‘Sleepmaxxing': The pros and cons of the trend
Forget the simple bedtime routine of brushing your teeth, washing your face and putting on pajamas. Now people in search of the perfect sleep routine are adding steps that can include supplements, specific foods, certain apps and other devices, and a layered beauty routine.
For some, these practices are part of a regimen called 'sleepmaxxing,' a collection of activities, products or 'hacks' used simultaneously to optimize sleep quality and quantity, said Dr. Anita Shelgikar, director of the sleep medicine fellowship and clinical professor of neurology at the University of Michigan in Ann Arbor, via email.
While sleepmaxxing's origin hasn't been attributed to a single source, it has become popular among TikTok users trying to improve their sleep. Videos tagged '#sleepmaxxing' have amassed hundreds of thousands of views.
'In the past, it was thought that sleep wasn't important,' said Dr. Jag Sunderram, professor of medicine at the Robert Wood Johnson Medical School at Rutgers University in New Brunswick, New Jersey. People would say, ''Oh, I get very little sleep, and I get away with that because I need to be able to function and do a lot.''
'I think the trend towards understanding that sleep is actually really important, the reason sleep is important and actually focusing on sleep is a good thing,' Sunderram added.
But some of the tips and tricks involved in sleepmaxxing may be questionable at best and harmful at worst. Here's what experts say you should be wary of and what actually works.
Some sleepmaxxing tips are evidence-based
Many of the practices included in sleepmaxxing focus on basic habits that experts have long touted as the holy grail for sleep health. Those tried-and-true tactics include sleeping in a cool, dark and quiet room; limiting screen time and exposure to bright lights before bed; not drinking alcohol or caffeine in the several hours before bed; and having a regular bedtime and wake time, experts said.
The cool temperature — which should be anywhere between 60 and 67 degrees Fahrenheit (between 15.6 and 19.4 degrees Celsius) — is conducive to the natural cooldown your body does to prepare you for sleep, experts said.
Blue light from screens and other sources can keep your brain awake and interfere with the production of melatonin, the sleep hormone. And alcohol can cause restless sleep throughout the night.
Having a regular bedtime helps your body know when it's time for shut-eye, making falling asleep easier, experts said.
Other hacks may or may not work
Many sleepmaxxers turn to sleep tracking apps, which can be helpful for monitoring the various factors that support or harm your rest, experts said. But users should be careful to not get obsessed with constantly checking the app and letting its feedback negatively influence your perspective on your upcoming sleep before it happens, said Dr. Rafael Pelayo, a clinical professor in the sleep medicine division at Stanford University.
Whether some apps are accurate enough in reflecting what's truly happening during your sleep is also questionable, Sunderram said.
Some people are also fans of weighted blankets, and there is some evidence supporting their use for improved sleep and feeling more rested while awake, experts said.
Weighted blankets can be reassuring for people who like feeling cocooned while sleeping, Pelayo said. That pressure may even lead the body to secrete a little extra oxytocin, the love hormone humans produce when cuddling. Feeling relaxed reduces the stress hormone cortisol, which can interrupt sleep.
Red light exposure is another staple in some sleepmaxxing routines, but only a few studies have found an association with improved sleep and serum melatonin levels. Others discovered red light still induced alertness during sleep, and the light's lesser tendency to suppress melatonin when compared with blue light has likely been conflated with improving sleep, experts told CNN in a previous story.
Do you need supplements or snacks?
Taking supplements is also common in sleepmaxxing, particularly using melatonin and magnesium. But for most people it's not necessary, and consistently taking these supplements to alleviate issues with falling asleep could be masking a sleep disorder in need of assessment by a professional, experts said.
Additionally, 'some medical conditions can worsen with magnesium supplement use,' Shelgikar said.
Another thing some sleepmaxxers are consuming is one or two kiwi before bed. It turns out that 'kiwis have antioxidants and serotonin precursors, which some studies suggest may support sleep,' Shelgikar said.
Some hacks can cover up serious sleep issues
Some sleepmaxxers have also turned to mouth taping to stop mouth breathing, which has been linked with snoring, thirst, dry mouth, bad breath and over time, gum disease and malocclusion, a condition in which the upper and lower teeth don't align.
But experts have criticized the TikTok trend as dangerous, especially for those with obstructive sleep apnea, a complete or partial collapse of the airway. Mouth taping can also cause soft tissue damage.
Some sleepmaxxers are also using nostril expanders, which can be helpful for those experiencing chronic nasal congestion or snoring, Sunderram said.
But 'if someone feels that difficulty with nasal breathing is impacting their sleep, they should talk with their healthcare professional,' Shelgikar said via email.
A complicated nighttime routine can be OK
Some of the sleepmaxxing fanfare has more to do with looking good rather than sleeping well — some TikTokers have filmed themselves applying multilayered beauty routines to their face and hair before bed, then doing a 'morning shed' of all the products upon waking.
'Different people will find different winddown approaches to be beneficial,' Shelgikar said via email. 'The key is having a consistent routine and consistent sleep-wake schedule, as these approaches can help with obtaining restful sleep.'
But sleep should not be a 'high-pressure chore'
'Sleepmaxxing can backfire if it turns what should be a restorative process into a high-pressure chore,' Shelgikar said. 'For some individuals, being overly attentive to sleep optimization and sleep patterns every night can increase stress and worsen sleep over time.'
Some people can even develop orthosomnia, an unhealthy obsession with achieving perfect sleep.
If you've been consistently practicing proper sleep health habits but are still having trouble getting an appropriate quantity or quality of sleep, talk with your doctor or a sleep specialist who can help treat your problem, experts said.
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The 2020-2025 Dietary Guidelines for Americans recommend that generally healthy adults focus on limiting total sodium to no more than 2300 mg per day, saturated fat to 20 grams or less per day, and added sugar to no more than 50 grams per day. That means that with one McMigraine order you would be surpassing the recommended amount of sugar, consuming roughly half the amount of recommended saturated fat, and eating around one-third of the recommended amount of sodium per day. Does the McDonald's migraine hack actually work? But if nutrition and medical experts are skeptical of the McMigraine hack and concerned about its nutritional profile, why do some people find that it works for them? Davis explains that 'This order will likely cause relief from a migraine due to the caffeine, sugar, salt, and [carbohydrates] found in these foods. Caffeine constricts blood vessels, which can help reduce the throbbing pain of migraines by reducing blood flow to the brain.' Caffeine is a proven ingredient that can help relieve migraines and is found in many over-the-counter headache and migraine medications, adds Lal. Related: Don't Sleep on These 3 McDonald's Hacks — They're Actually Useful The carbohydrates and sugar quickly hitting your bloodstream from the fries and Coke can also drive up your blood sugar and make you feel better, especially if you skipped your last meal due to feeling lousy, according to Davis. She adds, 'Lastly, migraines can sometimes be triggered by dehydration. So getting electrolytes from this meal in the form of salt and sugar could also provide relief.' What does this mean for you? Even though this fast food order could provide some temporary relief from a painful headache, both Davis and Lal emphasize that it shouldn't be your go-to remedy for migraines. 'While the McMigraine hack may feel like an easy or comforting approach to migraines, long-term reliance on fast food can lead to inflammation and other increased health risks, causing more harm than good over time,' says Davis. 'It's important to work with a healthcare provider to identify triggers and find convenient solutions that will relieve migraine pain without making it worse over time.' Can other foods and beverages help with migraines? Non-medication remedies can look different for everyone and may depend on what triggered the migraine in the first place. For example, lack of sleep, hormonal changes, too much physical stress, or even changes in weather or environment can prompt a migraine attack, according to the National Institute of Neurological Disorders and Stroke. Related: A New Study Reveals the Shocking Link Between Diet and Burnout If you're prone to these headaches, Lal suggests that you 'avoid stimulators like bright lights and auditory stimuli like loud noises, and make sure you get plenty of rest.' He also recommends having a chat with your neurologist or primary care doctor to explore individualized treatment options. Davis notes that you can 'mirror' the caffeine, sugar, salt, and carbs found in the McMigraine hack with other foods and beverages that have better nutritional profiles, like a sports drink, which provides hydration, sugar, salt, carbs, and sometimes magnesium. Finally, don't underestimate a cup of coffee or black tea as an alternative source of by Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the the original article on Food & Wine